It’s well-known that university first-years often encounter significant weight gain, commonly referred to as the “freshman 15”. This phenomenon can be attributed to newfound independence, dietary freedom and increased stress levels. Nonetheless, it’s possible to prevent this typical weight gain, something that both students and their parents find important.
The majority of this weight gain usually takes place during the first semester. The college environment is replete with dietary pitfalls: unrestricted meal times, large serving sizes in cafeterias, an overabundance of unhealthy snacks and sweets, and reduced physical activity compared to high school. Emotional eating due to stress, homesickness, and anxiety can also be a contributing factor.
Instead of fearing the infamous fifteen-pound gain, consider these practical tips:
Eat Smart: Aim for regular, balanced meals instead of sporadic, unhealthy ones. Research shows that most students consume less than the recommended daily servings of fruits and vegetables. Control your portion sizes, avoid second helpings, kickstart your day with a nutritious breakfast, and carry a water bottle to stay hydrated.
Get Moving: Incorporate physical activity into your study routines – 30 minutes of exercise 3 or 4 times a week can make a difference. Studies show that students who exercise regularly report better health and happiness. Opt for walking or cycling instead of taking public transportation, use stairs over elevators, and take short breaks to stretch during long study hours.
Avoid Mindless Eating: Steer clear of eating due to boredom or social pressures. If you’re genuinely hungry, opt for healthier options like fruits or a small sandwich. Wait for 20 minutes before grabbing that snack; often, the craving will pass. To combat boredom, engage in enjoyable activities like reading, chatting with friends, reorganizing your room, or picking up a new hobby.
Create a Kitchen Buffer: The further your room is from a kitchen, the less likely you are to indulge in unnecessary snacking.
Monitor Your Weight: Regularly checking your weight can help you maintain it. Although scales don’t provide a comprehensive picture of your body composition, they can be a useful tool to track changes.
Avoid Meal Skipping: Do not skip meals or go more than five hours without eating as this can trigger cravings for high-fat, high-sugar foods. Rather than resorting to fad diets, make small, sustainable changes to your eating habits. Keep healthy snacks like dried fruits, nuts, and energy bars within reach.
Prioritize Sleep: A study by the University of Chicago found that sleep deprivation can lead to increased hunger-inducing hormones. Insufficient sleep not only stresses the body but can also contribute to weight gain.
Manage Homesickness: Recognize that feeling homesick is normal and indicates strong ties to home. Instead of resorting to emotional eating, allow yourself to feel the sadness and work towards making your new environment feel like home.
Drink Responsibly: Alcohol can interfere with your body’s fat-burning capabilities. If you drink at parties, consider pouring your own drinks to better control the amount.
Stay Patient: Remember, healthy weight management is a gradual process. There will be setbacks, but staying committed is crucial.
Overall, navigating the freshman 15 can be a valuable opportunity to build lifelong health and wellness habits. By adhering to these guidelines, you’re setting yourself up for success.
Disclaimer: This content is not designed to replace professional medical advice, diagnosis, or treatment. Always consult with your physician or a qualified health provider for any health-related questions or concerns.
